BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP 12 Box Jump Overs 12 Calorie Bike 12 Alternating Dumbbell Snatch Rest 3:00 8:00 AMRAP 8 Box Jump Overs 8 Calorie Bike 8 Alternating Dumbbell Snatch Rest 3:00 4:00 AMRAP 4 Box Jump Overs 4 Calorie Bike 4 Alternating Dumbbell Snatch PERFORMANCE Front Squat 5 Front Squats @ 5.5/10 RPE 5 Front Squats @ 6/10 RPE 3 Front Squats @ 7/10 RPE 3 Front Squats @ 7.5/10 RPE 1 Front Squat @ 8.5/10 RPE 1 Front Squat @ 9/10 RPE Metcon (Time) 5 Rounds 250/200m Row 20 Wall Balls (20/14)TARGET SCORE Target time: Sub 11:00 Time cap: 15:00Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (5 Rounds for reps) 5 Sets 4:00 AMRAP 12/10 Calorie Ski Erg 6 Double Dumbbell Push Press 12/10 Calorie Ski Erg 6 Dumbbell Gorilla Row (3 per side) Rest 2:00 between sets *Score is total reps completed each set. PERFORMANCE Push Jerk Take 15 minutes to build to a 5 rep Push Jerk max. Metcon (AMRAP – Reps) 9:00 AMRAP 1-2-3-4-5-6-7-8….. Wall Walks 5-10-15-20-25-30-35-40…. V-Ups *35 Double Unders after each set. (OR 70 Single Unders)TARGET SCORE Target reps: 265+ (finishing round of 5 W.W + 25 V-Ups + 35 D/U)Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Reps) 30:00 EMOM (:30 ON / :30 OFF) Minute 1: Max Air Squats Minute 2: Max Sumo Deadlift High Pulls Minute 3: Max Alternating Step Back Lunges Minute 4: Max Push Ups Minute 5: Max Calorie Row *Score is total reps completed PERFORMANCE Power Clean 3 Power Cleans @ 6/10 RPE 2 Power Cleans @ 7/10 RPE 1 Power Clean @ 8/10 RPE 3 Power Cleans @ 6.5/10 RPE 2 Power Cleans @ 7.5/10 RPE 1 Power Clean @ 8.5/10 RPE 1 Power Clean @ 9/10 RPE Singles or Touch-n-go Metcon (AMRAP – Reps) 3 Sets 3:00 AMRAP 20/15 Calorie Bike 30 Air Squats 7 Burpee Pull Ups In the remaining time perform max power cleans (155/105) Rest 3:00 between sets.TARGET SCORE Target reps: 10+ (each set)Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (No Measure) 30:00 AMRAP ( For Quality) 20/15 Calorie Bike 10 DB Incline Bench Press 20 Push Ups 20/15 Calorie Row 10 Ring Rows 20 Alternating DB Hammer Curls (10 per side) 20/15 Calorie Ski 10 V-Ups 20 Russian Twist (10 per side) PERFORMANCE Omar (Time) For Time 10 Thrusters (95/65 lb) 15 Bar-Facing Burpees 20 Thrusters (95/65 lb) 25 Bar-Facing Burpees 30 Thrusters (95/65 lb) 35 Bar-Facing BurpeesIn honor of U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, NJ, died of wounds suffered April 22, 2011To learn more about Omar click hereRead more

BLK LBL Fitness Club – WEIGHTLIFTING Pressing Snatch Balance 3 Pressing Snatch Balance @ 5.5/10 RPE 3 Pressing Snatch Balance @ 5.5/10 RPE 3 Pressing Snatch Balance @ 6/10 RPE 3 Pressing Snatch Balance @ 6/10 RPE Snatch Balance + Overhead Squats 2 Snatch Balance + 4 Overhead Squats @ 5.5/10 RPE 2 Snatch Balance + 4 Overhead Squats @ 6/10 RPE 2 Snatch Balance + 2 Overhead Squats @ 6.5/10 RPE 2 Snatch Balance + 2 Overhead Squats @ 7/10 RPE Overhead Squat 1 Overhead Squat @ 7/10 RPE 1 Overhead Squat @ 7.5/10 RPE 1 Overhead Squat @ 8/10 RPE 1 Overhead Squat @ 8.5/10 RPE 1 Overhead Squat @ 9/10 RPE 1 Overhead Squat @ 8.5/10 RPERead more